This is a mindful connecting grounding exercise that we can use to connect in and center ourselves.
Sitting in a comfortable position with the backs of your hands on your thighs and just bring your thumbs to your first fingertips on both hands,
Closing your eyes if you're comfortable to do so and noticing the connection,
The sensation,
The touch of your thumb and first fingers.
Now you can just rotate the tips together feeling the texture of the skin and just taking a breath with awareness and inhale and an exhale,
Bringing your thumbs to your middle fingertips,
Feeling the touch,
Noticing if you can feel it equally on the right and the left hand side.
Again just rotating the fingertips and feeling that touch,
That sensation,
Taking an inhale and an exhale.
You could also take a moment to notice how your mind is right now,
If it's feeling busy and quick or if it's reasonably quiet,
What sort of states it is in.
Come back to your fingertips and then moving your thumbs to your next fingers,
Your ring fingers,
Feeling the connection,
The touch,
The movement,
Taking an inhale with awareness and an exhale,
Feeling the air leaving your body,
Feeling the movement and the touch of your fingertips.
We can also notice our emotional state right now,
So if you bring your awareness to the center of your chest,
You can notice and name how you feel right now.
So whether that's a tinge of sadness or worry,
An emotional fatigue,
Calmness or contentness,
Whatever it is,
Just kindly noticing.
Coming back to the touch and then moving your thumbs to your little fingertips,
Feeling this connection,
This touch,
Feeling the movement of your breath,
Almost like your whole body is breathing,
Not just your lungs.
As your shoulders drop and your body feels at ease and your mind.
Again coming back to the beginning,
Your thumbs to your first fingertips,
Feeling that touch,
Gently rotating the thumbs around the tip of the fingers,
Noticing an inhale and an exhale,
Feeling the body breathe.
Thumbs to the middle fingers,
Feeling that touch,
That connection,
Inhale and exhale,
Noticing the mind now and if it's different to what it was at the beginning.
Bring your thumbs to your ring fingers,
Feeling that touch,
That connection and your thumbs to your little fingertips.
Just notice if the mind has strayed here,
Really normal to and just kindly recognizing that if that's going on for you and coming back to the touch of the thumbs with the little fingertips.
Then just continue on in your own time,
Starting with thumbs to your first fingertips,
Noticing your mind,
Your emotions,
Your body,
Your breath and returning to the grounding,
Connecting sensation of your fingertips.
If you wish to,
You could continue on here,
You could just pause this recording and continue on in your own time.
If not,
We'll just gently come to a close,
Bringing our hands together,
Interlocking fingers all together,
Feeling that connection and that touch of your hands interlocked,
Noticing how that feels in the body,
If it feels more balanced and stable,
Noticing other aspects of yourself,
Your mind and emotions and just taking a moment to give thanks for yourself and nourishing yourself in this way and having that knowledge that this is something you can always come to,
You can always come back to the body and to yourself and when you're ready to gently opening your eyes.
